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As you maintain a slow pace:\n\n- Exhale as you twist to one side\n- Inhale deeply each time before you alternate sides\n\n*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.","What is the breathing pattern for doing boxer twists?",{"_uid":680,"answer":681,"question":682,"component":670},"a40ca031-3449-41b0-b011-5dee21314642","Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.\n- Core: Abdominals, obliques, lower back\n- Legs: Hamstrings, hip flexors","What muscles do you use when doing boxer twists?",{"_uid":684,"answer":685,"question":686,"component":670},"6f35783c-b311-44bf-9b86-4d26062d3c98","For Reps:\n10-20 reps (1 twist each side = 1 rep)\n\nFor Sets:\n2-3 sets\n\nFor Time:\n2-3 sets for 30 seconds\n\n15-30 seconds rest in between\n\nBoxer twists are challenging because they engage the entire core and require both strength and stability. It is key not to sacrifice good form for more repetitions, you can risk muscle strain, particularly in your back.\n\nBeginners should start with 2-3 sets of 10-20 repetitions and modify as needed to maintain balance as you learn the technique. If you are more advanced with this movement and have consistently good form, you can do timed sets at increased speed.","How many and for how long should I do boxer twists?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":721,"full_slug":722,"sort_by_date":48,"position":446,"tag_list":723,"is_startpage":9,"parent_id":724,"meta_data":48,"group_id":725,"first_published_at":726,"release_id":48,"lang":60,"path":48,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":717,"social_link_twitter":718,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":719,"social_link_linkedin":7,"social_link_instagram":720,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":729,"content":730},"doc",[731,737,741,755,762,820,824,838,843,851,864,872,882,890,901,909,920,928,938,943,947,961,965,970,974,997,1002,1008,1016,1021,1029,1034,1042,1050,1054,1058,1063,1077,1081,1086],{"type":732,"content":733},"paragraph",[734],{"text":735,"type":736},"Boxer twists are among the most effective core workouts to strengthen your abdominals and obliques. The stability required to maintain proper form will also improve balance with consistent training. A solid core and unshakeable balance are two of the most important assets for a boxer in the ring.","text",{"type":732,"content":738},[739],{"text":740,"type":736},"Here’s the breakdown of how to properly perform the boxer twist and what muscles you are targeting.",{"type":742,"attrs":743},"blok",{"id":744,"body":745},"7a638418-6900-450a-a58e-404f7d293141",[746],{"_uid":747,"link":748,"image":750,"title":752,"component":754},"i-8981cdfa-b43b-4447-82c0-417d0e9e03e7",{"id":7,"url":749,"linktype":13,"fieldtype":14,"cached_url":749},"https://pin.it/7hRNCBA",{"id":751,"alt":752,"name":7,"focus":48,"title":752,"filename":753,"copyright":7,"fieldtype":50},5055053,"Boxer Twists Exercise","https://a.storyblok.com/f/115220/1244x700/0f646837e6/boxer_twist_exercise.png","image_video_link",{"type":756,"attrs":757,"content":759},"heading",{"level":758},2,[760],{"text":761,"type":736},"Boxer Twists",{"type":763,"content":764},"bullet_list",[765,772,778,784,790,796,802,808,814],{"type":766,"content":767},"list_item",[768],{"type":732,"content":769},[770],{"text":771,"type":736},"Sit down on your mat with your legs out in front of you",{"type":766,"content":773},[774],{"type":732,"content":775},[776],{"text":777,"type":736},"Lean back slightly until your back is at a 45-degree angle from the floor",{"type":766,"content":779},[780],{"type":732,"content":781},[782],{"text":783,"type":736},"Raise your knees to tabletop position",{"type":766,"content":785},[786],{"type":732,"content":787},[788],{"text":789,"type":736},"Form a V shape between your torso and hamstrings",{"type":766,"content":791},[792],{"type":732,"content":793},[794],{"text":795,"type":736},"Bring your hands together in front of your chest",{"type":766,"content":797},[798],{"type":732,"content":799},[800],{"text":801,"type":736},"Rotate your torso from above the rib cage to the right",{"type":766,"content":803},[804],{"type":732,"content":805},[806],{"text":807,"type":736},"Twist as far as you can and lightly tap the floor with your fingertips",{"type":766,"content":809},[810],{"type":732,"content":811},[812],{"text":813,"type":736},"Rotate to the left as far as you can and tap the floor lightly",{"type":766,"content":815},[816],{"type":732,"content":817},[818],{"text":819,"type":736},"Alternate twisting your torso right to left",{"type":732,"content":821},[822],{"text":823,"type":736},"*Optional Modifications for Beginners:",{"type":763,"content":825},[826,832],{"type":766,"content":827},[828],{"type":732,"content":829},[830],{"text":831,"type":736},"Keep feet flat on the ground with knees bent",{"type":766,"content":833},[834],{"type":732,"content":835},[836],{"text":837,"type":736},"Raise legs but cross one leg over the other at the knee",{"type":756,"attrs":839,"content":840},{"level":758},[841],{"text":842,"type":736},"Movement Key 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side",{"type":742,"attrs":873},{"id":744,"body":874},[875],{"url":876,"_uid":877,"image":878,"component":862,"copyright_details":881},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-8e9d3d1e-b839-4017-bc49-638ebb0bcf9f",{"id":879,"alt":871,"name":7,"focus":48,"title":871,"filename":880,"copyright":7,"fieldtype":50},5055283,"https://a.storyblok.com/f/115220/700x1100/c494f6294c/rotate_torso_side_to_side.png",[],{"type":763,"content":883},[884],{"type":766,"content":885},[886],{"type":732,"content":887},[888],{"text":889,"type":736},"Keep your core engaged",{"type":742,"attrs":891},{"id":744,"body":892},[893],{"url":894,"_uid":895,"image":896,"component":862,"copyright_details":900},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-31b9f769-cee7-471d-9f1e-0dcbaf48677a",{"id":897,"alt":898,"name":7,"focus":48,"title":898,"filename":899,"copyright":7,"fieldtype":50},5055144,"Keep Your Core Engaged","https://a.storyblok.com/f/115220/700x1100/cf263428de/keep_core_engaged.png",[],{"type":763,"content":902},[903],{"type":766,"content":904},[905],{"type":732,"content":906},[907],{"text":908,"type":736},"Keep your feet elevated",{"type":742,"attrs":910},{"id":744,"body":911},[912],{"url":913,"_uid":914,"image":915,"component":862,"copyright_details":919},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-3466da32-fb5d-48af-bbc2-0394b14b5911",{"id":916,"alt":917,"name":7,"focus":48,"title":917,"filename":918,"copyright":7,"fieldtype":50},5055145,"Keep Your Feet Elevated","https://a.storyblok.com/f/115220/700x1100/2b3e4dfdf8/keep_feet_elevated.png",[],{"type":763,"content":921},[922],{"type":766,"content":923},[924],{"type":732,"content":925},[926],{"text":927,"type":736},"Lean back comfortably",{"type":742,"attrs":929},{"id":744,"body":930},[931],{"url":932,"_uid":933,"image":934,"component":862,"copyright_details":937},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-561b44ac-d880-4433-92d9-8116b317cb33",{"id":935,"alt":927,"name":7,"focus":48,"title":927,"filename":936,"copyright":7,"fieldtype":50},5055174,"https://a.storyblok.com/f/115220/700x1100/060bbf248d/lean_back_comfortably.png",[],{"type":756,"attrs":939,"content":940},{"level":758},[941],{"text":942,"type":736},"Breathing Pattern",{"type":732,"content":944},[945],{"text":946,"type":736},"Breathe steadily to keep your movement controlled as you perform boxer twists. As you maintain a slow pace: ",{"type":763,"content":948},[949,955],{"type":766,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":736},"Exhale as you twist to one side",{"type":766,"content":956},[957],{"type":732,"content":958},[959],{"text":960,"type":736},"Inhale deeply each time before you alternate sides",{"type":732,"content":962},[963],{"text":964,"type":736},"*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.",{"type":756,"attrs":966,"content":967},{"level":758},[968],{"text":969,"type":736},"Muscles Used",{"type":732,"content":971},[972],{"text":973,"type":736},"Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.  ",{"type":763,"content":975},[976,987],{"type":766,"content":977},[978],{"type":732,"content":979},[980,985],{"text":981,"type":736,"marks":982},"Core:",[983],{"type":984},"bold",{"text":986,"type":736}," Abdominals, obliques, lower back",{"type":766,"content":988},[989],{"type":732,"content":990},[991,995],{"text":992,"type":736,"marks":993},"Legs:",[994],{"type":984},{"text":996,"type":736}," Hamstrings, hip flexors",{"type":756,"attrs":998,"content":999},{"level":758},[1000],{"text":1001,"type":736},"Application",{"type":756,"attrs":1003,"content":1005},{"level":1004},3,[1006],{"text":1007,"type":736},"For Reps:",{"type":763,"content":1009},[1010],{"type":766,"content":1011},[1012],{"type":732,"content":1013},[1014],{"text":1015,"type":736},"10-20 reps (1 twist each side = 1 rep)",{"type":756,"attrs":1017,"content":1018},{"level":1004},[1019],{"text":1020,"type":736},"For Sets:",{"type":763,"content":1022},[1023],{"type":766,"content":1024},[1025],{"type":732,"content":1026},[1027],{"text":1028,"type":736},"2-3 sets",{"type":756,"attrs":1030,"content":1031},{"level":1004},[1032],{"text":1033,"type":736},"For Time:",{"type":763,"content":1035},[1036],{"type":766,"content":1037},[1038],{"type":732,"content":1039},[1040],{"text":1041,"type":736},"30 seconds each set",{"type":763,"content":1043},[1044],{"type":766,"content":1045},[1046],{"type":732,"content":1047},[1048],{"text":1049,"type":736},"15-30 seconds rest in between",{"type":732,"content":1051},[1052],{"text":1053,"type":736},"Boxer twists are challenging because they engage the entire core and require both strength and stability. It is key not to sacrifice good form for more repetitions, you can risk muscle strain, particularly in your back. ",{"type":732,"content":1055},[1056],{"text":1057,"type":736},"Beginners should start with 2-3 sets of 10-20 repetitions and modify as needed to maintain balance as you learn the technique. If you are more advanced with this movement and have consistently good form, you can do timed sets at increased speed.",{"type":756,"attrs":1059,"content":1060},{"level":758},[1061],{"text":1062,"type":736},"Crushing Your Core Workout",{"type":732,"content":1064},[1065,1067,1075],{"text":1066,"type":736},"Boxer twists are an intensely effective compound core exercise. This move will target your abdominals, obliques, and back while improving your balance. ",{"text":1068,"type":736,"marks":1069},"A strong midsection",[1070],{"type":1071,"attrs":1072},"link",{"href":1073,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://youtu.be/WO8VJ6yCDg4","_blank",{"text":1076,"type":736}," isn’t just about getting toned, solid boxer abs are a fighter’s armor when they take a hit to their core.  ",{"type":732,"content":1078},[1079],{"text":1080,"type":736},"Remember, always #endwithabs!",{"type":756,"attrs":1082,"content":1083},{"level":758},[1084],{"text":1085,"type":736},"Train Like a Fighter",{"type":732,"content":1087},[1088,1090,1096],{"text":1089,"type":736},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1091,"type":736,"marks":1092},"FightCamp",[1093],{"type":1071,"attrs":1094},{"href":1095,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1097,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1099,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1104,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1100,"component":118,"meta_info":1101,"meta_title":7,"block_image":1102,"cover_image":1103,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-06-15 00:00","article",{"_uid":1109,"title":657,"plugin":43,"description":1110},"8f3ab14d-4657-4041-8021-83942fad1440","Boxer twists are a powerhouse move for your core muscles. Here’s how to correctly do a boxer twist and the benefits of adding this exercise to your training.",{"id":1112,"alt":657,"name":7,"focus":48,"title":657,"filename":1113,"copyright":657,"fieldtype":50},5055013,"https://a.storyblok.com/f/115220/2400x990/306b657f4e/how-to-do-boxer-twists-proper-technique.png",[],"how-to-do-boxer-twists-proper-technique","blogs/how-to-do-boxer-twists-proper-technique",-4840,[1119],"featured",60887917,"b0495faf-14ea-4c4c-bdcb-eaf85daef0be","2022-06-15T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1126],[1127,1372,1551,1724,2138,2369],{"name":1128,"created_at":1129,"published_at":1130,"updated_at":1131,"id":1132,"uuid":1133,"content":1134,"slug":1365,"full_slug":1366,"sort_by_date":48,"position":1367,"tag_list":1368,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":1369,"first_published_at":1370,"release_id":48,"lang":60,"path":1123,"alternates":1371,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1135,"faqs":1136,"title":1128,"topic":1149,"author":1164,"content":1165,"category":1346,"schedule":1354,"component":1107,"meta_info":1355,"cover_image":1359,"description":1363,"contributors":1364},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1137,1141,1145],{"_uid":1138,"answer":1139,"question":1140,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1142,"answer":1143,"question":1144,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1146,"answer":1147,"question":1148,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1150,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1162,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1151,"component":39,"meta_info":1159,"block_image":1160,"cover_image":1161,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1152,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1153,"component":118,"meta_info":1154,"meta_title":7,"block_image":1155,"cover_image":1156,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":729,"content":1166},[1167,1171,1175,1179,1183,1198,1246,1260,1265,1289,1323,1327,1331,1342],{"type":756,"attrs":1168,"content":1169},{"level":758},[1170],{"text":1140,"type":736},{"type":732,"content":1172},[1173],{"text":1174,"type":736},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":732,"content":1176},[1177],{"text":1178,"type":736},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":756,"attrs":1180,"content":1181},{"level":758},[1182],{"text":1144,"type":736},{"type":732,"content":1184},[1185,1187,1196],{"text":1186,"type":736},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1188,"type":736,"marks":1189},"National Academy of Sports Medicine",[1190,1194],{"type":1071,"attrs":1191},{"href":1192,"uuid":48,"anchor":48,"custom":1193,"target":1074,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1195},"underline",{"text":1197,"type":736}," has a few exercise-related symptoms of overtraining:",{"type":1199,"attrs":1200,"content":1203},"ordered_list",{"order":1201},{"order":1202},1,[1204,1210,1216,1222,1228,1234,1240],{"type":766,"content":1205},[1206],{"type":732,"content":1207},[1208],{"text":1209,"type":736},"A plateau or decline in workout performance or progress",{"type":766,"content":1211},[1212],{"type":732,"content":1213},[1214],{"text":1215,"type":736},"A perception of increased exertion during “normal” or “easy” workouts",{"type":766,"content":1217},[1218],{"type":732,"content":1219},[1220],{"text":1221,"type":736},"Excessive sweating or overheating",{"type":766,"content":1223},[1224],{"type":732,"content":1225},[1226],{"text":1227,"type":736},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":766,"content":1229},[1230],{"type":732,"content":1231},[1232],{"text":1233,"type":736},"A lack of feeling “refreshed” after regular rest and recovery",{"type":766,"content":1235},[1236],{"type":732,"content":1237},[1238],{"text":1239,"type":736},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":766,"content":1241},[1242],{"type":732,"content":1243},[1244],{"text":1245,"type":736},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":732,"content":1247},[1248,1250,1258],{"text":1249,"type":736},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1251,"type":736,"marks":1252},"FightCamp App",[1253,1257],{"type":1071,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"custom":1256,"target":1074,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1195},{"text":1259,"type":736}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":756,"attrs":1261,"content":1262},{"level":758},[1263],{"text":1264,"type":736},"A Day of Rest",{"type":732,"content":1266},[1267,1269,1277,1279,1287],{"text":1268,"type":736},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1270,"type":736,"marks":1271},"Aaron",[1272,1276],{"type":1071,"attrs":1273},{"href":1274,"uuid":48,"anchor":48,"custom":1275,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1195},{"text":1278,"type":736}," and ",{"text":1280,"type":736,"marks":1281},"Flo",[1282,1286],{"type":1071,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"custom":1285,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1195},{"text":1288,"type":736},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":732,"content":1290},[1291,1293,1301,1303,1311,1313,1321],{"text":1292,"type":736},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1294,"type":736,"marks":1295},"researchers",[1296,1300],{"type":1071,"attrs":1297},{"href":1298,"uuid":48,"anchor":48,"custom":1299,"target":1074,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1195},{"text":1302,"type":736}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1304,"type":736,"marks":1305},"FightCamp Trainers",[1306,1310],{"type":1071,"attrs":1307},{"href":1308,"uuid":48,"anchor":48,"custom":1309,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1195},{"text":1312,"type":736}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1314,"type":736,"marks":1315},"neurological connections",[1316,1320],{"type":1071,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"custom":1319,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1195},{"text":1322,"type":736},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":732,"content":1324},[1325],{"text":1326,"type":736},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":756,"attrs":1328,"content":1329},{"level":758},[1330],{"text":1085,"type":736},{"type":732,"content":1332},[1333,1334,1340],{"text":1089,"type":736},{"text":1091,"type":736,"marks":1335},[1336,1339],{"type":1071,"attrs":1337},{"href":1095,"uuid":48,"anchor":48,"custom":1338,"target":1074,"linktype":13},{},{"type":1195},{"text":1341,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":1343},[1344],{"text":1345,"type":736},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1348,"component":118,"meta_info":1349,"meta_title":7,"block_image":1350,"cover_image":1351,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1356,"title":1357,"plugin":43,"description":1358},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1360,"alt":1361,"name":7,"focus":7,"title":1361,"filename":1362,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1119],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1373,"created_at":1374,"published_at":1375,"updated_at":1376,"id":1377,"uuid":1378,"content":1379,"slug":1545,"full_slug":1546,"sort_by_date":48,"position":1547,"tag_list":1548,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":1549,"first_published_at":1375,"release_id":48,"lang":60,"path":1123,"alternates":1550,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1380,"faqs":1381,"title":1373,"topic":1390,"author":1405,"content":1406,"category":1526,"schedule":1534,"component":1107,"meta_info":1535,"cover_image":1539,"description":1543,"contributors":1544},"c6387572-343f-40bf-8172-852035367c90",[1382,1386],{"_uid":1383,"answer":1384,"question":1385,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1387,"answer":1388,"question":1389,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1391,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1403,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1392,"component":39,"meta_info":1400,"block_image":1401,"cover_image":1402,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1393,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1394,"component":118,"meta_info":1395,"meta_title":7,"block_image":1396,"cover_image":1397,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":729,"content":1407},[1408,1413,1416,1421,1426,1430,1435,1439,1444,1457,1462,1475,1480,1484,1489,1500,1505,1509,1513,1522],{"type":756,"attrs":1409,"content":1410},{"level":758},[1411],{"text":1412,"type":736},"Boxing Gym Culture",{"type":732,"content":1414},[1415],{"text":1388,"type":736},{"type":756,"attrs":1417,"content":1418},{"level":758},[1419],{"text":1420,"type":736},"What Are the Basic Boxing Gym Rules? ",{"type":756,"attrs":1422,"content":1423},{"level":1004},[1424],{"text":1425,"type":736},"Yes Coach, No Coach",{"type":732,"content":1427},[1428],{"text":1429,"type":736},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":756,"attrs":1431,"content":1432},{"level":1004},[1433],{"text":1434,"type":736},"Sharing is Caring",{"type":732,"content":1436},[1437],{"text":1438,"type":736},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":756,"attrs":1440,"content":1441},{"level":1004},[1442],{"text":1443,"type":736},"Keep it Clean",{"type":732,"content":1445},[1446,1448,1455],{"text":1447,"type":736},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1449,"type":736,"marks":1450},"clean it off.",[1451],{"type":1071,"attrs":1452},{"href":1453,"uuid":48,"anchor":48,"custom":1454,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1456,"type":736}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":756,"attrs":1458,"content":1459},{"level":1004},[1460],{"text":1461,"type":736},"No Killers in Sparring",{"type":732,"content":1463},[1464,1466,1473],{"text":1465,"type":736},"In most boxing gym workouts you will find yourself ",{"text":1467,"type":736,"marks":1468},"sparring",[1469],{"type":1071,"attrs":1470},{"href":1471,"uuid":48,"anchor":48,"custom":1472,"target":1074,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1474,"type":736},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":756,"attrs":1476,"content":1477},{"level":1004},[1478],{"text":1479,"type":736},"Don’t Dump Your Weights",{"type":732,"content":1481},[1482],{"text":1483,"type":736},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":756,"attrs":1485,"content":1486},{"level":1004},[1487],{"text":1488,"type":736},"Leave the Weightcut Fighter Alone",{"type":732,"content":1490},[1491,1493,1498],{"text":1492,"type":736},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1494,"type":736,"marks":1495},"leave them alone.",[1496],{"type":1497},"italic",{"text":1499,"type":736}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":756,"attrs":1501,"content":1502},{"level":1004},[1503],{"text":1504,"type":736},"The Golden Rule",{"type":732,"content":1506},[1507],{"text":1508,"type":736},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":756,"attrs":1510,"content":1511},{"level":758},[1512],{"text":1085,"type":736},{"type":732,"content":1514},[1515,1516,1521],{"text":1089,"type":736},{"text":1091,"type":736,"marks":1517},[1518],{"type":1071,"attrs":1519},{"href":1095,"uuid":48,"anchor":48,"custom":1520,"target":1074,"linktype":13},{},{"text":1341,"type":736},{"type":732,"content":1523},[1524],{"text":1525,"type":736},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1527,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1532,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1528,"component":118,"meta_info":1529,"meta_title":7,"block_image":1530,"cover_image":1531,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1536,"title":1537,"plugin":43,"description":1538},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1540,"alt":1541,"name":7,"focus":7,"title":1541,"filename":1542,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1119],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1552,"created_at":1553,"published_at":1554,"updated_at":1555,"id":1556,"uuid":1557,"content":1558,"slug":1717,"full_slug":1718,"sort_by_date":48,"position":1719,"tag_list":1720,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":1721,"first_published_at":1722,"release_id":48,"lang":60,"path":1123,"alternates":1723,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1559,"faqs":1560,"title":1552,"topic":1577,"author":1405,"content":1592,"category":1699,"schedule":1707,"component":1107,"meta_info":1708,"cover_image":1712,"description":1715,"contributors":1716},"af46e437-bfbd-4a28-91a2-df5259454628",[1561,1565,1569,1573],{"_uid":1562,"answer":1563,"question":1564,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1566,"answer":1567,"question":1568,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1570,"answer":1571,"question":1572,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1574,"answer":1575,"question":1576,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1578,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1590,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1591,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1579,"component":39,"meta_info":1587,"block_image":1588,"cover_image":1589,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1580,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1585,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1581,"component":118,"meta_info":1582,"meta_title":7,"block_image":1583,"cover_image":1584,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":1593},[1594,1607,1612,1616,1621,1625,1639,1644,1657,1662,1666,1679,1683,1687,1696],{"type":732,"content":1595},[1596,1598,1605],{"text":1597,"type":736},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1599,"type":736,"marks":1600},"Strength training",[1601],{"type":1071,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"custom":1604,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1606,"type":736}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":756,"attrs":1608,"content":1609},{"level":758},[1610],{"text":1611,"type":736},"Why do Boxers Train Their Neck?",{"type":732,"content":1613},[1614],{"text":1615,"type":736},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":756,"attrs":1617,"content":1618},{"level":758},[1619],{"text":1620,"type":736},"How do Boxers Strength Train Their Neck?",{"type":732,"content":1622},[1623],{"text":1624,"type":736},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":763,"content":1626},[1627,1633],{"type":766,"content":1628},[1629],{"type":732,"content":1630},[1631],{"text":1632,"type":736},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":766,"content":1634},[1635],{"type":732,"content":1636},[1637],{"text":1638,"type":736},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":756,"attrs":1640,"content":1641},{"level":758},[1642],{"text":1643,"type":736},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":732,"content":1645},[1646,1648,1655],{"text":1647,"type":736},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1649,"type":736,"marks":1650},"injury",[1651],{"type":1071,"attrs":1652},{"href":1653,"uuid":48,"anchor":48,"custom":1654,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1656,"type":736}," occurring.",{"type":756,"attrs":1658,"content":1659},{"level":758},[1660],{"text":1661,"type":736},"How Often Should Boxers Train Their Neck?",{"type":732,"content":1663},[1664],{"text":1665,"type":736},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":742,"attrs":1667},{"id":1668,"body":1669},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1670],{"_uid":1671,"text":1672,"image":1673,"author":1677,"component":1678},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1674,"alt":1675,"name":7,"focus":7,"title":1675,"filename":1676,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":732,"content":1680},[1681],{"text":1682,"type":736},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":756,"attrs":1684,"content":1685},{"level":758},[1686],{"text":1085,"type":736},{"type":732,"content":1688},[1689,1690,1695],{"text":1089,"type":736},{"text":1091,"type":736,"marks":1691},[1692],{"type":1071,"attrs":1693},{"href":1095,"uuid":48,"anchor":48,"custom":1694,"target":1074,"linktype":13},{},{"text":1341,"type":736},{"type":732,"content":1697},[1698],{"text":1525,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1700,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1705,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1701,"component":118,"meta_info":1702,"meta_title":7,"block_image":1703,"cover_image":1704,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1709,"title":1710,"plugin":43,"description":1711},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1713,"alt":1675,"name":7,"focus":7,"title":1675,"filename":1714,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1119],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1725,"created_at":1726,"published_at":1727,"updated_at":1728,"id":1729,"uuid":1730,"content":1731,"slug":2131,"full_slug":2132,"sort_by_date":48,"position":2133,"tag_list":2134,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2135,"first_published_at":2136,"release_id":48,"lang":60,"path":1123,"alternates":2137,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1732,"faqs":1733,"title":1725,"topic":1738,"author":1753,"content":1754,"category":2112,"schedule":2120,"component":1107,"meta_info":2121,"cover_image":2125,"description":2129,"contributors":2130},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1734],{"_uid":1735,"answer":1736,"question":1737,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1739,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1751,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1740,"component":39,"meta_info":1748,"block_image":1749,"cover_image":1750,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1742,"component":118,"meta_info":1743,"meta_title":7,"block_image":1744,"cover_image":1745,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":729,"content":1755},[1756,1760,1764,1768,1781,1813,1817,1822,1826,1830,1835,1839,1859,1864,1868,1894,1898,1903,1907,1927,1932,1936,1956,1961,1965,1995,2000,2003,2023,2028,2032,2052,2057,2061,2081,2094,2099,2109],{"type":732,"content":1757},[1758],{"text":1759,"type":736},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":732,"content":1761},[1762],{"text":1763,"type":736},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":732,"content":1765},[1766],{"text":1767,"type":736},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":732,"content":1769},[1770,1772,1779],{"text":1771,"type":736},"With consistent resistance training and ",{"text":1773,"type":736,"marks":1774},"healthy nutrition",[1775],{"type":1071,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"custom":1778,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1780,"type":736},", women can develop strong arm muscles that will empower you to:",{"type":763,"content":1782},[1783,1789,1795,1801,1807],{"type":766,"content":1784},[1785],{"type":732,"content":1786},[1787],{"text":1788,"type":736},"Throw a solid punch",{"type":766,"content":1790},[1791],{"type":732,"content":1792},[1793],{"text":1794,"type":736},"Carry your kids or fur babies",{"type":766,"content":1796},[1797],{"type":732,"content":1798},[1799],{"text":1800,"type":736},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":766,"content":1802},[1803],{"type":732,"content":1804},[1805],{"text":1806,"type":736},"Feel confident in every tank top and sleeveless dress",{"type":766,"content":1808},[1809],{"type":732,"content":1810},[1811],{"text":1812,"type":736},"Haul all those bags from the car to the house in one trip ",{"type":732,"content":1814},[1815],{"text":1816,"type":736},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":756,"attrs":1818,"content":1819},{"level":758},[1820],{"text":1821,"type":736},"Arm Exercises for Women",{"type":732,"content":1823},[1824],{"text":1825,"type":736},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":732,"content":1827},[1828],{"text":1829,"type":736},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":756,"attrs":1831,"content":1832},{"level":1004},[1833],{"text":1834,"type":736},"1. Plank With Bicep Curl",{"type":732,"content":1836},[1837],{"text":1838,"type":736},"Target Muscles: Biceps & Core",{"type":763,"content":1840},[1841,1847,1853],{"type":766,"content":1842},[1843],{"type":732,"content":1844},[1845],{"text":1846,"type":736},"Begin in plank position, holding two dumbbells on the floor",{"type":766,"content":1848},[1849],{"type":732,"content":1850},[1851],{"text":1852,"type":736},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":766,"content":1854},[1855],{"type":732,"content":1856},[1857],{"text":1858,"type":736},"Maintain plank position and repeat with the other arm",{"type":756,"attrs":1860,"content":1861},{"level":1004},[1862],{"text":1863,"type":736},"2. Overhead Tricep Extension",{"type":732,"content":1865},[1866],{"text":1867,"type":736},"Target Muscles: Triceps",{"type":763,"content":1869},[1870,1876,1882,1888],{"type":766,"content":1871},[1872],{"type":732,"content":1873},[1874],{"text":1875,"type":736},"Hold the weight overhead with both hands",{"type":766,"content":1877},[1878],{"type":732,"content":1879},[1880],{"text":1881,"type":736},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":766,"content":1883},[1884],{"type":732,"content":1885},[1886],{"text":1887,"type":736},"Straighten your elbows and extend the weight overhead",{"type":766,"content":1889},[1890],{"type":732,"content":1891},[1892],{"text":1893,"type":736},"Hold the fully extended position for a moment, then repeat slowly",{"type":732,"content":1895},[1896],{"text":1897,"type":736},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":756,"attrs":1899,"content":1900},{"level":1004},[1901],{"text":1902,"type":736},"3. Upright Row ",{"type":732,"content":1904},[1905],{"text":1906,"type":736},"Target Muscles: Traps & Deltoids",{"type":763,"content":1908},[1909,1915,1921],{"type":766,"content":1910},[1911],{"type":732,"content":1912},[1913],{"text":1914,"type":736},"Begin standing with your feet hip-width apart",{"type":766,"content":1916},[1917],{"type":732,"content":1918},[1919],{"text":1920,"type":736},"Lift your barbell or dumbbells straight up toward your chin",{"type":766,"content":1922},[1923],{"type":732,"content":1924},[1925],{"text":1926,"type":736},"Pause at the top of the lift, lower, and repeat",{"type":756,"attrs":1928,"content":1929},{"level":1004},[1930],{"text":1931,"type":736},"4. Lateral Arm Raise",{"type":732,"content":1933},[1934],{"text":1935,"type":736},"Target Muscles: Triceps & Shoulders",{"type":763,"content":1937},[1938,1944,1950],{"type":766,"content":1939},[1940],{"type":732,"content":1941},[1942],{"text":1943,"type":736},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":766,"content":1945},[1946],{"type":732,"content":1947},[1948],{"text":1949,"type":736},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":766,"content":1951},[1952],{"type":732,"content":1953},[1954],{"text":1955,"type":736},"Lower and repeat",{"type":756,"attrs":1957,"content":1958},{"level":1004},[1959],{"text":1960,"type":736},"5. Dumbbell Bench Press",{"type":732,"content":1962},[1963],{"text":1964,"type":736},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":763,"content":1966},[1967,1973,1979,1989],{"type":766,"content":1968},[1969],{"type":732,"content":1970},[1971],{"text":1972,"type":736},"Begin laying on a bench with your feet flat on the floor",{"type":766,"content":1974},[1975],{"type":732,"content":1976},[1977],{"text":1978,"type":736},"Lift the dumbbells to chest height, with your hands facing forward",{"type":766,"content":1980},[1981],{"type":732,"content":1982},[1983,1985],{"text":1984,"type":736},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1986,"type":736,"marks":1987},"(don’t let the dumbbells touch)",[1988],{"type":1497},{"type":766,"content":1990},[1991],{"type":732,"content":1992},[1993],{"text":1994,"type":736},"Lower your arms and repeat",{"type":756,"attrs":1996,"content":1997},{"level":1004},[1998],{"text":1999,"type":736},"6. Tricep Dips",{"type":732,"content":2001},[2002],{"text":1867,"type":736},{"type":763,"content":2004},[2005,2011,2017],{"type":766,"content":2006},[2007],{"type":732,"content":2008},[2009],{"text":2010,"type":736},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":766,"content":2012},[2013],{"type":732,"content":2014},[2015],{"text":2016,"type":736},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":766,"content":2018},[2019],{"type":732,"content":2020},[2021],{"text":2022,"type":736},"Push yourself back up until your arms are almost straight, and repeat",{"type":756,"attrs":2024,"content":2025},{"level":1004},[2026],{"text":2027,"type":736},"7. Decline Push-Up",{"type":732,"content":2029},[2030],{"text":2031,"type":736},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":763,"content":2033},[2034,2040,2046],{"type":766,"content":2035},[2036],{"type":732,"content":2037},[2038],{"text":2039,"type":736},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":766,"content":2041},[2042],{"type":732,"content":2043},[2044],{"text":2045,"type":736},"Brace your core and glutes, and lower yourself down into a push-up",{"type":766,"content":2047},[2048],{"type":732,"content":2049},[2050],{"text":2051,"type":736},"Extend your elbows to push yourself up, and repeat",{"type":756,"attrs":2053,"content":2054},{"level":1004},[2055],{"text":2056,"type":736},"8. Diamond Push-Up",{"type":732,"content":2058},[2059],{"text":2060,"type":736},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":763,"content":2062},[2063,2069,2075],{"type":766,"content":2064},[2065],{"type":732,"content":2066},[2067],{"text":2068,"type":736},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":766,"content":2070},[2071],{"type":732,"content":2072},[2073],{"text":2074,"type":736},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":766,"content":2076},[2077],{"type":732,"content":2078},[2079],{"text":2080,"type":736},"Push yourself back up and repeat",{"type":732,"content":2082},[2083,2085,2092],{"text":2084,"type":736},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2086,"type":736,"marks":2087},"FightCamp Community",[2088],{"type":1071,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"custom":2091,"target":1074,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2093,"type":736}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":756,"attrs":2095,"content":2096},{"level":758},[2097],{"text":2098,"type":736},"Train Like a Woman",{"type":732,"content":2100},[2101,2102,2107],{"text":1089,"type":736},{"text":1091,"type":736,"marks":2103},[2104],{"type":1071,"attrs":2105},{"href":1095,"uuid":48,"anchor":48,"custom":2106,"target":1074,"linktype":13},{},{"text":2108,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":2110},[2111],{"text":1345,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2114,"component":118,"meta_info":2115,"meta_title":7,"block_image":2116,"cover_image":2117,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2122,"title":2123,"plugin":43,"description":2124},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2126,"alt":2127,"name":7,"focus":7,"title":2127,"filename":2128,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1119],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2139,"created_at":2140,"published_at":2141,"updated_at":2142,"id":2143,"uuid":2144,"content":2145,"slug":2362,"full_slug":2363,"sort_by_date":48,"position":2364,"tag_list":2365,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2366,"first_published_at":2367,"release_id":48,"lang":60,"path":1123,"alternates":2368,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2146,"faqs":2147,"title":2139,"topic":2168,"author":1753,"content":2183,"category":2344,"schedule":2352,"component":1107,"meta_info":2353,"cover_image":2357,"description":2356,"contributors":2361},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2148,2152,2156,2160,2164],{"_uid":2149,"answer":2150,"question":2151,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2153,"answer":2154,"question":2155,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2157,"answer":2158,"question":2159,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2161,"answer":2162,"question":2163,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2165,"answer":2166,"question":2167,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2169,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2181,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2170,"component":39,"meta_info":2178,"block_image":2179,"cover_image":2180,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2171,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2176,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2172,"component":118,"meta_info":2173,"meta_title":7,"block_image":2174,"cover_image":2175,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2184},[2185,2189,2193,2197,2210,2214,2218,2223,2235,2248,2253,2264,2268,2290,2295,2306,2319,2324,2328,2332,2341],{"type":732,"content":2186},[2187],{"text":2188,"type":736},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":732,"content":2190},[2191],{"text":2192,"type":736},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":756,"attrs":2194,"content":2195},{"level":758},[2196],{"text":2151,"type":736},{"type":732,"content":2198},[2199,2201,2208],{"text":2200,"type":736},"According to the ",{"text":2202,"type":736,"marks":2203},"Mayo Clinic",[2204],{"type":1071,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"custom":2207,"target":1074,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2209,"type":736},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":732,"content":2211},[2212],{"text":2213,"type":736},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":732,"content":2215},[2216],{"text":2217,"type":736},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":756,"attrs":2219,"content":2220},{"level":758},[2221],{"text":2222,"type":736},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":742,"attrs":2224},{"id":2225,"body":2226},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2227],{"url":2228,"_uid":2229,"image":2230,"component":862,"copyright_details":2234},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":732,"content":2236},[2237,2239,2246],{"text":2238,"type":736},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2240,"type":736,"marks":2241},"burn more calories",[2242],{"type":1071,"attrs":2243},{"href":2244,"uuid":48,"anchor":48,"custom":2245,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2247,"type":736}," even after you’re done working out.",{"type":756,"attrs":2249,"content":2250},{"level":758},[2251],{"text":2252,"type":736},"Kickboxing Is A Full Body Workout",{"type":742,"attrs":2254},{"id":2225,"body":2255},[2256],{"url":2257,"_uid":2258,"image":2259,"component":862,"copyright_details":2263},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2260,"alt":2261,"name":7,"focus":48,"title":2261,"filename":2262,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":732,"content":2265},[2266],{"text":2267,"type":736},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":732,"content":2269},[2270,2272,2279,2281,2288],{"text":2271,"type":736},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2273,"type":736,"marks":2274},"all-level lower body workout",[2275],{"type":1071,"attrs":2276},{"href":2277,"uuid":48,"anchor":48,"custom":2278,"target":1074,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2280,"type":736}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2282,"type":736,"marks":2283},"upper body workout",[2284],{"type":1071,"attrs":2285},{"href":2286,"uuid":48,"anchor":48,"custom":2287,"target":1074,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2289,"type":736}," led by Flo Master.",{"type":756,"attrs":2291,"content":2292},{"level":758},[2293],{"text":2294,"type":736},"Boxing Can Be Low-Impact",{"type":742,"attrs":2296},{"id":2225,"body":2297},[2298],{"url":2299,"_uid":2300,"image":2301,"component":862,"copyright_details":2305},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2302,"alt":2303,"name":7,"focus":48,"title":2303,"filename":2304,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":732,"content":2307},[2308,2310,2317],{"text":2309,"type":736},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2311,"type":736,"marks":2312},"shadowboxing",[2313],{"type":1071,"attrs":2314},{"href":2315,"uuid":48,"anchor":48,"custom":2316,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2318,"type":736}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":756,"attrs":2320,"content":2321},{"level":758},[2322],{"text":2323,"type":736},"Kick Boring Cardio To The Curb",{"type":732,"content":2325},[2326],{"text":2327,"type":736},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":756,"attrs":2329,"content":2330},{"level":758},[2331],{"text":1085,"type":736},{"type":732,"content":2333},[2334,2335,2340],{"text":1089,"type":736},{"text":1091,"type":736,"marks":2336},[2337],{"type":1071,"attrs":2338},{"href":1095,"uuid":48,"anchor":48,"custom":2339,"target":1074,"linktype":13},{},{"text":2108,"type":736},{"type":732,"content":2342},[2343],{"text":1525,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2345,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2350,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2346,"component":118,"meta_info":2347,"meta_title":7,"block_image":2348,"cover_image":2349,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2354,"title":2355,"plugin":43,"description":2356},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2358,"alt":2359,"name":7,"focus":48,"title":2359,"filename":2360,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1119],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2370,"created_at":2371,"published_at":2372,"updated_at":2373,"id":2374,"uuid":2375,"content":2376,"slug":2686,"full_slug":2687,"sort_by_date":48,"position":2688,"tag_list":2689,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2690,"first_published_at":2372,"release_id":48,"lang":60,"path":1123,"alternates":2691,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2377,"faqs":2378,"title":2370,"topic":2411,"author":2426,"content":2427,"category":2668,"schedule":2676,"component":1107,"meta_info":2677,"cover_image":2681,"description":2680,"contributors":2685},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2379,2383,2387,2391,2395,2399,2403,2407],{"_uid":2380,"answer":2381,"question":2382,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2384,"answer":2385,"question":2386,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2388,"answer":2389,"question":2390,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2392,"answer":2393,"question":2394,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2396,"answer":2397,"question":2398,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2400,"answer":2401,"question":2402,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2404,"answer":2405,"question":2406,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2408,"answer":2409,"question":2410,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2412,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2424,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2425,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2413,"component":39,"meta_info":2421,"block_image":2422,"cover_image":2423,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2414,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2419,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2420,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2415,"component":118,"meta_info":2416,"meta_title":7,"block_image":2417,"cover_image":2418,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":729,"content":2428},[2429,2449,2453,2457,2462,2466,2478,2498,2502,2512,2515,2520,2531,2551,2556,2566,2594,2599,2609,2621,2626,2653,2657,2665],{"type":732,"content":2430},[2431,2433,2439,2441,2447],{"text":2432,"type":736},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2434,"type":736,"marks":2435},"over two hours each day",[2436],{"type":1071,"attrs":2437},{"href":2438,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2440,"type":736}," on social media. The ",{"text":2442,"type":736,"marks":2443},"CDC",[2444],{"type":1071,"attrs":2445},{"href":2446,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2448,"type":736}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":732,"content":2450},[2451],{"text":2452,"type":736},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":732,"content":2454},[2455],{"text":2456,"type":736},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":756,"attrs":2458,"content":2459},{"level":758},[2460],{"text":2461,"type":736},"Benefits of a 30-Minute Boxing Workout",{"type":756,"attrs":2463,"content":2464},{"level":1004},[2465],{"text":2390,"type":736},{"type":742,"attrs":2467},{"id":2468,"body":2469},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2470],{"url":2471,"_uid":2472,"image":2473,"component":862,"copyright_details":2477},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2474,"alt":2475,"name":7,"focus":48,"title":2475,"filename":2476,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":732,"content":2479},[2480,2482,2488,2490,2496],{"text":2481,"type":736},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2483,"type":736,"marks":2484},"heavy bag",[2485],{"type":1071,"attrs":2486},{"href":2487,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2489,"type":736},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2491,"type":736,"marks":2492},"fantastic shape",[2493],{"type":1071,"attrs":2494},{"href":2495,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2497,"type":736},". 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Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2544,"type":736,"marks":2545},"safe and healthy outlet",[2546],{"type":1071,"attrs":2547},{"href":2548,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2550,"type":736}," for anyone who has ever felt the need to just get it all out.",{"type":756,"attrs":2552,"content":2553},{"level":1004},[2554],{"text":2555,"type":736},"Mental Wellness",{"type":742,"attrs":2557},{"id":2468,"body":2558},[2559],{"url":2560,"_uid":2561,"image":2562,"component":862,"copyright_details":2565},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2563,"alt":2475,"name":7,"focus":48,"title":2475,"filename":2564,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":732,"content":2567},[2568,2570,2576,2578,2584,2586,2592],{"text":2569,"type":736},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2571,"type":736,"marks":2572},"prevent age-related cognitive decline",[2573],{"type":1071,"attrs":2574},{"href":2575,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2577,"type":736},". Studies have also shown that as little as ",{"text":2579,"type":736,"marks":2580},"15 minutes per day",[2581],{"type":1071,"attrs":2582},{"href":2583,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2585,"type":736}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2587,"type":736,"marks":2588},"regulate your emotional well-being",[2589],{"type":1071,"attrs":2590},{"href":2591,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2593,"type":736}," over time with consistent workouts.",{"type":756,"attrs":2595,"content":2596},{"level":1004},[2597],{"text":2598,"type":736},"Convenience",{"type":742,"attrs":2600},{"id":2468,"body":2601},[2602],{"url":2603,"_uid":2604,"image":2605,"component":862,"copyright_details":2608},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2606,"alt":2475,"name":7,"focus":48,"title":2475,"filename":2607,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":732,"content":2610},[2611,2613,2619],{"text":2612,"type":736},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2614,"type":736,"marks":2615},"boxing training at home",[2616],{"type":1071,"attrs":2617},{"href":2618,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2620,"type":736},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":756,"attrs":2622,"content":2623},{"level":758},[2624],{"text":2625,"type":736},"30-Minute Throwdown",{"type":732,"content":2627},[2628,2630,2636,2638,2644,2646,2651],{"text":2629,"type":736},"You can start getting all the benefits of ",{"text":2631,"type":736,"marks":2632},"boxing at home",[2633],{"type":1071,"attrs":2634},{"href":2635,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2637,"type":736}," with no equipment at all. ",{"text":2639,"type":736,"marks":2640},"Shadowboxing",[2641],{"type":1071,"attrs":2642},{"href":2643,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2645,"type":736}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2483,"type":736,"marks":2647},[2648],{"type":1071,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2652,"type":736}," to your home gym can be life-changing.",{"type":756,"attrs":2654,"content":2655},{"level":758},[2656],{"text":1085,"type":736},{"type":732,"content":2658},[2659,2660,2664],{"text":1089,"type":736},{"text":1091,"type":736,"marks":2661},[2662],{"type":1071,"attrs":2663},{"href":1095,"uuid":48,"anchor":48,"target":1074,"linktype":13},{"text":2108,"type":736},{"type":732,"content":2666},[2667],{"text":1345,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2669,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2674,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2675,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2670,"component":118,"meta_info":2671,"meta_title":7,"block_image":2672,"cover_image":2673,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2678,"title":2679,"plugin":43,"description":2680},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2682,"alt":2683,"name":7,"focus":48,"title":2683,"filename":2684,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1119],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1107,"created_at":2693,"published_at":2694,"updated_at":2695,"id":2696,"uuid":2697,"content":2698,"slug":1107,"full_slug":2719,"sort_by_date":48,"position":446,"tag_list":2720,"is_startpage":9,"parent_id":2721,"meta_data":48,"group_id":2722,"first_published_at":2723,"release_id":48,"lang":60,"path":7,"alternates":2724,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2699,"component":2700,"meta_info":2701,"custom_content_list":2703},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2702,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2704,2709,2714],{"_uid":2705,"label":2706,"value":2707,"dev_id":2708,"component":736},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2710,"label":2711,"value":2712,"dev_id":2713,"component":736},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2715,"label":2716,"value":2717,"dev_id":2718,"component":736},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892849350]